Routine Rate Thread?
>Post your routine
>Other unqualified DYEL NEETs judge you
>Possibly get some actual helpful feedback
>Lurk and slag off other /fit/izens
I'll start:
>Monday -- 1 x 15 [25% 1RM], 1 x 10 [50% 1RM], 2 x 5 [90% 1RM]
Overhead Press
Bench Press
Pendlay Rows
Machine Row
>Tuesday --
Cardio (>45mins)
>Wednesday -- 1 x 15 [25% 1RM], 1 x 10 [50% 1RM], 2 x 5 [90% 1RM]
Pause Squat
Squat
Leg Press
Incline Bench Press
Cable Pull-Down
Lateral Raise
Bicep Curl
>Thursday --
Cardio (>45mins)
>Friday -- 1 x 15 [25% 1RM], 1 x 10 [50% 1RM], 2 x 5 [90% 1RM]
Pause Squat
Bench Press
Overhead Press
Leg press
Cable Pull-Down
Machine Ab Crunch
Weighted Calf Raises
>Saturday --
Rest
>Sunday--
Cardio (Hiking)
>>36725596
http://www.bodybuilding.com/fun/shortcut-to-size.html
>>36725618
I used to think these routines were meme-tier but after actually looking into them/ the instructors they're fucking Doctorate tier, literally.
>>36725678
https://www.youtube.com/watch?v=KuIHSfSoKxs
>>36725734
>>36725678
Okay so maybe I was wrong, never seen any of these videos... Fuck.
>>36725596
That routine is fucking all over the place m80
Bretty good but you need some deadlifts mixed in imho
>>36725596
A
Bench 3x5
OHP 3x5
Incline DB press 4x8 / Arnold press 4x8
Dips 4x8
I alternate starting with bench & OHP. On the days I bench I do incline db press; Arnold press on my OHP days.
B
Squat 3x5
Barbell rows 3x5
Deadlift / sumo deadlift 1x5
Seated rows 4x8
Pullups 4x8
Alternate regular & sumo deadlifts every-other B.
ABxABx...
>>36725618
Kek
Yez goyim follow my routine yes am doctor yez
>>36725596
Why count 25% 1RM as a set? That's a warmup, brah. I'd even consider 25% warmup.
>>36727394
>50%
>>36725596
Currently cutting,so i'm doing 3x5 and 2x8 instead of 5x5 and 3x10. thoughts?
A
Squats 3x5
Bench press 3x5
bent over rows 3x5
Shrugs 2x8
Tricep extension 2x8
Alternating bicep curls 2x8
Incline curls 2x8
Lateral Raises 2x8
Leg raises 3x Failure
B
Front squat 3x5
OHP 3x5
Dead lift 1x5
Close grip bench press 2x8
Alternating bicep curls 2x8
Incline curls 2x8
Leg raises 3x failure
Saturday A
Monday B
Wednesday A
Friday B
>>36727136
Terrible
Like a failed attempt at a push/pull
>>36727439
So you do front squats, deadlifts OHP, close grip bench, 2 types of curls on Friday and then go ahead and do squats, ench, rows and more curls on Friday?
You are weak, look like shit and have no business making your own routine
Here's my beginner-ish routine.
It's ULxFxFx. F for fullbody
Upper:
One-arm dumbell rows 3x8-12
Dumbbell bench press 3x8-12
Lat Pulldowns 3x8-12
Dumbbell OHP 3x8-12
Lateral raises 3x10-15
Lower:
Squats 3x8-12
Lying leg curls 3x8-12
Seated calf raises 3x10-15
Weighted planks 3x to failure around 1 min.
External rotations for rotator cuff 3x12-18
Full body A:
Pull-ups 3x to failure
Dumbbell bench 3x8-12
Dumbbel OHP 3x8-12
One arm dummbell rows 3x8-12
Dumbbell lunges 3x8-12
Wrist curls 3x15-20
Full Body B:
Deadlifts 3x8-12
Lat pulldowns 3x8-12
One-arm Dumbbell rows 3x8-12
Weighted planks 3sets
Tricep pushdowns 3x8-12
I'm doing it like this because I have a weak back and huge legs. (Did Stronglegs 5x5 for a while). And I used to do a lot of push-ups so my chest is stronger than my back. I want to hit triceps a bit more than chest also. 4days/week feels good too. A lot of it is dummbell because stronglifts had me doing only barbell and I have inbalances.
Go for about 4-5 months
No rest days set
>legs
Rear squat 4x pyramid up
Front squats 4x10
Leg press 5x10
Hamstring curl 5x12
Calf raises 5x15
>back
Deadlifts 4xpyramid up
Seated rows 4x10
Dumbbell row 4x10
Tbar 4x10
Pullups to failure
>chest
Incline bench pyramid up 4 then down
Flat bench 3x10
Reverse grip 2x10
Incline bumbbell 4x10
Hammer strength decline press 4x10
Weighted dips 2x10
BW dips to failure
>ARMS
Barbell shoulder press (i usually do seated because fuck people but also works for military press) 4x10
Behind head 3x8
Arnold press 3x12
Dumbbell press 2x12
Skullcrushers 4x10
Tricep pulldown 4x12
Preacher curls 4x10
Spider curls 4x12
Jump rope 10 minutes with minute break half way
>>36727574
Inefficient as fuck
More frequency nigga
You don't need that muhc volume on a day if you have no gains
>>36727439
Very cursory review below. I'd suggest rewriting with more emphasis on compound movements and less on isolation.
A
Squats 3x5
>good
Bench press 3x5
>good
bent over rows 3x5
>good
Shrugs 2x8
>good
Tricep extension 2x8
>unnecessary (bench press has addressed this)
Alternating bicep curls 2x8
Incline curls 2x8
>pick one
Lateral Raises 2x8
>increase that volume on this movement
Leg raises 3x Failure
>necessary (squats)
B
Front squat 3x5
>good
OHP 3x5
>good
Dead lift 1x5
>good
Close grip bench press 2x8
>good
Alternating bicep curls 2x8
Incline curls 2x8
>pick one
Leg raises 3x failure
>not necessary (squats)
Saturday A
Monday B
Wednesday A
Friday B
>>36727652
I see, i guess i'll Do Incline on A and Alternating Curls on B. Do you think it'll be better if i switch close grip bench press to incline/decline bench?
And what did you mean when you said
>Leg raises 3x failure
> Necessary (squats)
>>36727487
Do you mind elaborating?
>>36727766
Leg raises 3x failure are not necessary due to squats.
I would suggest keeping your close-grip bench press and consider cycling in incline/decline when close-grip stalls or regular bench press stall.
>>36727910
That seems like a good idea and yeah i guess you're right, do i replace the leg raises with another exercise,if yes what do i replace them with? or do i just do the work out without them?
>>36728004
Cut out the leg raises. Your front squats are addressing your quads plenty. Place more time and effort in to your squats. If you want more leg volume, your time is best spent with another set or two on some form of squats.
>>36725596
Any chance of any feedback on OP's?
Looks similar to a workout that was recommended to me for endurance athletes/ military prep training...
I'm looking to build strength more than MUH MASSZ.
Rate pic related, pls.
Additionally, I've been doing push-ups and chin-ups at home.
>>36728299
need M O R E V O L U M E
>>36728312
Forgot to say, thats AxBxAxx.
Would 3x8 everything be enough volume?
>>36728045
Leg raises are not a quad or leg exercise
>>36727766
>elaborating
Sure
Cut down on your isolation exercises
Run it AxBxAxBx or AxBxAxxBxAxBxx
Do NOT lift consecutive days
Here's what I'd recommend, using your own exercises (and the split listed above, training every other day iwth the occasional 2 consecutive rest days)
A
Squat
Bench
Row
ONE tri accessory
ONE type of bicep curl
B
Front squat 5x3, 'heavy' front squats are better kept to lower reps than 5 due to form breakdown in the upper back
OHP
Deadlift
Chinups/Pullups
Lateral raises
Add ONE ab accessory to a day whenever you see fit, obviously you prefer leg raises. You can throw them in at the end NP
>>36728299
Change the order of exercises on B
Deadlifts should come first or second. Always heavy compounds first, isolations afterwards
Take a look at Greyskull LP as your template
>>36728312
The volume is fine for a beginner and will yield strength gains easily
>>36728366
You're right, I'll put pull-downs later. (shrugs are mainly warm-ups for dl). Also, I've read GLSP, it's based on it.
>>36728332
if you are a beginner its fine. I only say more volume because my gains started coming like crazy once I added in extra volume and split the 3x5 lifts across more days of the week
>>36728412
>shrugs are mainly warm ups for DL
Then just fucking cut them out. You only need to do lighter deadlifts to warm up for deadlifts.
Put them after or cut them out, there should be no shrugging element in the DL (and it still works the traps better than shrugs do)
>>36725734
too bad ayylmao gains shoves his faggot morality into every video. I will never give a fuck about animals dying.
I wonder if his Respect for All Life has gotten him laid yet.
>>36728451
It's been ~4 months since I've started, not regularly tho, weights are still novice, but I'm alright with it
> little over 1pl bench
> 1¾ pl squats
> 2½ pl deadlifts
What would you suggest for more volume/gains?
Unable to squat/DL at the moment due foot/ankle problem (No idea what it is yet)
A: Chest/Tris
5x5 Flat Bench Press
4x10 Incline DB Press (Sometimes BB instead)
4x10 Pec Deck
4x10 Tricep Rope Pulldown
4x10 Close Grip Bench
B: Back/Bis
Bent Over BB Row 5x5 (I sometimes go to 8 on these, I think I prefer higher rep range for the BB row)
5xF Weighted Chins
4x10 EZ Bar Curl
4x10 Lat Pulldown
4x10 Incline DB Curl
C: Legs/Shoulders
5x5 Overhead Press
4x10 Leg Press
4x10 Lateral Raises
4x10 Glute Ham Raise
4x10 DB shrugs
ABCxABCx
>>36728339
>Do NOT lift consecutive days
such a bullshit meme
there's nothing wrong with doing shoulders today and legs tomorrow
>>36728339
Isn't 4 days rest a lot? Thanks for tha info on the front squats tho, that's some really helpful shit. And do i do 3x5 or 2x8 for chinups/pullups
>>36728685
Why no seated rows on your B day? Thought about pullups (weighted if/when possible) instead of lat pulldowns? Skip one of the curls and save it for the end or alternate every-other B which one you do.
